Summer season is here and you need to get some quick gains. Say no more! This training program is full body based, targeting every major muscle group in a push/pull split. Feel free to add your own assistance exercises that you see fit for yourself. The rep range is for strength and hypertrophy. If you want to add more muscle mass, do the reps in a slower tempo than suggested below.

This Month's challenge, fifty Push-ups each day, for 31 days. Yes you read that right, 50 body-weight push-ups for each day of the month of May. Before you start, take a photo so you can track changes and take another photo at the end of the month. You might be surprised at the outcome. Try and do all 50 Push-ups in one session. You can break them up i.e. 5x10 or 25x2 etc. It would be better if you can do them all at once. By the way, the 50 push-ups are in addition to the workout plan...enjoy!

The Challenge will be done with body weight only, no extra weight is needed.

In addition to having a split routine plan (See below), we are adding a challenge. One hundred squats each day, for 30 days. Yes you read that right, 100 body-weight squats for each day of the month of April. Before you start, take a photo so you can track changes and take another photo at the end of the month. You might be surprised at the outcome. Try and do all 100 Squats in one session. You can break them up i.e. 10 x 10 or 25 x 4. It would be better if you can do them all at once. By the way, the 100 squats are in addition to the workout plan...enjoy!

If you were following the previous month's workout, you would have already been bragging about your new found strength. Now it is time to put your body into a different type of strain. Welcome to Unilateral training...

This will put some hair on your chest, or at least a better looking derriere.

In case you want to add a strength workout in addition to your routine, see the plan below. This is part 2 from December's hypertrophy plan. Which is now a strength based training microcycle. ​Focusing on the conventional Deadlift and the Incline Bench Press. The accessory work is added to help improve on aesthetics and increase the strength on the compound exercise.